Does your indulgent side come out on weekends? It can happen, and you can feel full from all the food towards the conclusion of your dinner.
Don't panic if practising portion control wasn't a part of your plan and you now feel like your stomach has tripled in size. Actually, your stomach hasn't inflated all that much. It's most likely just gas, though. It results from too much air or gas in the digestive system. When we eat, our bodies digest carbohydrates and ferment their fibre, which results in the production of gas that expands and can cause bloating.
Despite how unpleasant it is, there's usually nothing to be concerned about. Bloating typically doesn't indicate anything significant, especially if it only happens after heavy meals.
However, if pain persists, see your doctor to rule out anything more serious. It's always a good idea to discuss your bloating further with a doctor or nutritionist if it occurs frequently in order to identify the underlying reason and rule out any underlying medical concerns.
But even common bloating can be uncomfortable. The good news is that you don't need to just wait it out while you squirm in your chair.
We need to address dietary and lifestyle factors that can be causing the symptoms of bloating in the stomach in order to relieve it. Additionally, we need to consider how we might promote gut health. Consider these top recommendations:
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Avoid overeating and cut back on snacking to encourage intestinal emptying and cut down on food fermentation that could cause SIBO (Small Intestine Bacterial Overgrowth).
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Take your time chewing your food; inadequate chewing or eating too quickly while swallowing a lot of air (medically referred to as "aerophagia") can cause bloating.
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Test for allergies and food intolerances to identify and rule out any possible triggers that may be aggravating the issue. Keep a diet journal or try to cut out frequent culprits like gluten, dairy, sweets, and eggs to see if your symptoms get better.
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FODMAP stands for fermentable oligo-, di-, monosaccharides and polyols; try a low-FODMAP diet. These particular carbs can be problematic for certain persons with dysbiosis and can be present in a range of foods. This is due to the fact that they feed and promote the growth of gut flora. Due to fructose malabsorption, a diet high in carbohydrates and complex sugars may exacerbate SIBO. As a result, patients could feel bloated, gassy, and uncomfortable in their abdomens.
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Refined white sugars and other carbs should be avoided since they may feed pathogenic bacteria in the stomach and lead to dysbiosis.
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We realise it's easier said than done, so try to examine your lifestyle to identify any potential sources of stress. It is well established that stress slows digestion and has a negative effect on the microbiota. The gut-brain axis connects the gut and the brain, so the state of your emotional life will directly affect how healthy your gut is.
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Try a well-researched probiotic; look for strains that assist bloating and the production of digestive enzymes so you can better digest your food.
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Increase your consumption of soluble fibre, which will assist regular bowel motions and treat constipation by feeding healthy bacteria.
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Try taking dietary supplements and over-the-counter medicines that promote healthy gut function. Some examples are ginger tea, magnesium, and probiotics.
Some supplements, teas and food options from kindlife which will help you to reduce the bloating.
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